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Tangy Veggie Wrap (A Simple Protein Powered Lunch)

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Are you tired of cycling through the same old lunches every day? Spice things up with this tangy veggie wrap!

This veggie wrap is an easy lunch, elevated by its contrasting textures and flavours.

Two veggie wraps sit on the white plate | Hurry The Food Up

The sunflower seeds in this veggie wrap add an unexpectedly juicy and smoky flavour to the mix, while the carrots and bell peppers complement the flour tortillas with a snappy crunch.

Tangy Veggie Wrap Ingredients

Red bell pepper

Actually a fruit, not a vegetable, the red peppers in this tangy veggie wrap support your immune system with vitamin C and have an anti inflammatory effect.


Spinach is available year round but is freshest in spring, while kale or rocket can work for those who prefer other types of leafy greens.

Sunflower Seeds

The sunflower seeds in this veggie wrap should be dry fried to enhance their mild, nutty flavour.


The carrots add to the rainbow of colours in this tangy veggie wrap, and provide carotenoids, which our bodies convert to vitamin A.


Ginger is responsible for the titular tang of this veggie wrap, and may help to aid digestion.

Health Benefits of this Tangy Veggie Wrap

Here’s a quick macro overview of 1 serving:

kcal 339kcal

Carbs 41g

Fat 14g

Protein 15g

These healthy wraps are vegetarian and egg free.

Although sometimes a controversial leafy green, spinach is not to be sniffed at as the food with the second highest vitamin K ratings in the world, providing a crucial role in both bone health and blood clotting.

Just one of these vegetarian wraps contains a whopping 15 grams of protein and 20% of your daily value of fibre.

This humble wrap contains more than 100% of your recommended vitamin A and C intake, making these delicious veggie wraps the ultimate convenience food that doesn’t compromise on health!

The ingredients are laid out on the wrap and ready for rolling | Hurry The Food Up

How to Make the Best Tangy Veggie Wrap

This veggie wrap is so quick to assemble, so start off by dry frying the sunflower seeds in a pan. Then relax, because this is the most ‘cooking’ this easy recipe requires!

Prep the veg by cutting it into thin strips and grate the carrots.

Finally, peel the ginger, and mix with the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard to make a delicious tangy dressing.

Spread the dressing and lay the spinach over the wrap. Lay the vegetables along the center of the wrap and sprinkle the sunflower seeds on top.

Season with sea salt and pepper to taste and roll the wraps as tightly as possible. Cut the wrap in half, enjoy and add this recipe to your weekly meal plans!

Tangy Veggie Wrap FAQs

What can I put on a vegetable wrap?

Stick to fresh veggies, legumes like black beans for protein, and homemade dressings and sauces like this avocado hummus.

For more delicious recipes, try this paprika chickpea wrap and this protein packed vegan burrito.

Are veggie wraps good for weight loss?

Yes, veggie wraps can be one of the quickest healthy meals for losing weight. This veggie wrap contains 339kcal, sufficient for your lunch time calorie needs, and 15g of protein to help you build muscle.

For more nutritionally balanced weight loss meal, check out our meal plan.

Can I make them ahead?

Yes, these wraps can be made in advance and kept in the fridge overnight or during the day. This makes them perfect for lunch on the go, whether at work or school, or for dining al fresco!

 How to store and re-heat?

These wraps can be stored in the fridge for a day or two to preserve the freshness of the veggies, but be careful not to leave them too long – nothing worse than a soggy wrap!

What to serve with tangy veggie wrap?

This tangy veggie wrap works well with dips such as this baba ganoush, or a side salad like this wedge salad with a creamy cashew dressing.

Tangy Veggie Wrap Variations and Alternatives

We used lemon zest to add a citrus tang, but lemon juice works just as well if it’s all you have on hand.

Cottage cheese and sour cream form the base of this veggie wrap’s delicious dressing, but if you’re making a vegan wrap, use creamy hummus or a vegan cream cheese instead.

Adding bean sprouts is optional, but this is our favorite way to add an extra crunch to the fresh veggies in this wrap.

Finally, the choice of wraps is yours: wraps with wholegrain wheat flour are healthiest and enhance the rich, natural flavors of the vegetables, but a tortilla wrap is the classic!

More wrap recipes

Check out these paprika chickpea wraps and these Korean lettuce wraps.

See the step-by-step instructions below for tangy veggie wraps in a flash!

Tangy Veggie Wrap


Looking for a quick lunch that’s packed with colourful veg and plenty of flavour? This tangy veggie wrap has got it all!

  • 3 tbsp sunflower seeds
  • 2 small carrot (pre-grated or use a mini food processor to save time)
  • 1 small red onion
  • ¼ bell pepper, red (your favourite colour)
  • 1 small handful spinach or similar
  • 1 thumb ginger, fresh (grated)
  • cup low fat cottage cheese (use regular if you prefer)
  • 2 tbsp sour cream
  • 1 tsp lemon zest
  • 3 tsp mustard (or try wasabi paste, but less!)
  • 2 wraps (we like wholegrain)
  • Salt and pepper to taste


  • ½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)

For the wrap:

  • Roast the sunflower seeds in a pan without any oil/fat until golden brown.
  • Peel and grate the carrots. Wash and dice the bell pepper (get rid of the seeds and white bits). The carrots are the biggest time-consumer here. To save time use pre-grated carrots or use a mini food processor to chop them up.
  • Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.

For the dressing:

  • Peel the ginger and grate it into a bowl. Add the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard and mix it well.
  • Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
  • Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
  • Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
  • Cut the wraps into halves and serve. Enjoy!
IF YOU LIKED THIS RECIPE: Try out one of our other recipes – if you have a lot of spinach leaves left our satisfying Baked Eggs in Spinach and Tomato are a great breakfast or our delicious Spinach Tomato Quesadillas should hit the spot. Who wants to waste good food after all?
Please note our nutritional info uses wholegrain wraps and low fat cottage cheese.

Nutrition Facts

Tangy Veggie Wrap

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

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